those of you upped your calories

bitterbrownie
bitterbrownie Posts: 369 Member
edited January 22 in Health and Weight Loss
Hey everyone,

I'm trying to lose the last 10lbs and i exercise (weights +cardio) 4-6 times a week. I wasn't losing on 1271+exercise calories so people suggested i up them. I have done so to 1400+exercise calories.

my question is, how long did it take for others similar to lose weight again? I gained 4lbs after my first week (weighed Saturday) and so far have lost one of those lbs, so I'm 3lbs up from where i was before

i calculated my bmr around 1350

Replies

  • bitterbrownie
    bitterbrownie Posts: 369 Member
    Any words of wisdom?? :)
  • sozisraw
    sozisraw Posts: 418 Member
    The way it works for me is upping after two weeks then upping to maintainance after a month then starting again at mfp 1200 for my final 7 lb .( probably will need to increase after a week or two)
    As soon as I stopped losing I cleaned up diet and mixed exercise, but im a lot older and need every trick in the book :)
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    I didn't up my calories the MFP way (goal + exercise cals), instead I calculated my TDEE and subtracted 20% from that number and made that my goal and don't eat back any exercise calories. That being said, I used to eat around 1500 or so daily and got stuck. I recently upped it to 1800 calories. I started losing fat again the first week. I am not a slave to the scale, though. My success is not a number from that thing I stand on...instead, I go by the fact that my clothes are getting looser, you can more easily see muscle all over, etc. So, ever since I upped my calories, I have been getting smaller and leaner, and my lifts in the gym are getting heavier as I am progressing much faster with my strength.

    I would not recommend simply upping calories to some arbitrary number plus exercise calories. If you are going to increase your intake, you need to make sure that you are eating under your TDEE at a moderate deficit and the only way to do that is to calculate it first. And of course, doing it this way means no more eating back exercise calories as you eat that set number you calculated each day regardless of your workouts.

    If you haven't seen the threads, look for "In Place of a Road Map" or "Leveling Obstacles." I prefer IPOARM because it talks about macros important for health, but as far as weight loss, they are basically the same thing.
  • bitterbrownie
    bitterbrownie Posts: 369 Member
    I've calculated my sedentary TDEE at 1540 so 10% off puts me at 1413. I calculated sedentary because i like to workout and use an hrm to get my burned calories since it makes me workout!!

    so should i just let it settle for a little bit? Or try taking down to 15%?
  • Mischievous_Rascal
    Mischievous_Rascal Posts: 1,791 Member
    http://www.myfitnesspal.com/topics/show/974889-in-place-of-a-road-map-short-n-sweet

    Here you go! :)
  • bitterbrownie
    bitterbrownie Posts: 369 Member
    That's what i just did above though i used the thread on bodybuilding.com but its the same formula...
  • broscientist
    broscientist Posts: 102 Member
    The last 10 lbs are the hardest to lose.

    Not sure what your weight / body fat% is so I'm doing a little guessing here.


    Your fat intake seems a little on the low side. (guessing here)
    You should be trying to get an absolute minimum of .30 gram of fat per / body weight. Preferably a little more. Also, try to get some fish oil with high EPA / DHA content.
    Having too little fat can hurt your hormonal health that is essential to burning fat.
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